Mobility Prep
Heel Elevated Safety Squat Bar Bulgarian Split Squats (3-0-3-0 tempo)
bwx3/3
15’sx3/3 (kettlebells)
65x3/3
85x8/8
86x8/8
87x8/8
88x8/9 (not sure how I miscounted but I did)
Heel Elevated Safety Squat Bar Bulgarian Split Squats (3-0-3-0 tempo)
bwx3/3
15’sx3/3 (kettlebells)
65x3/3
85x8/8
86x8/8
87x8/8
88x8/9 (not sure how I miscounted but I did)
Power Keg Loads Over Bar (62”)
144x2
193.5x2
252x2
252x2
252x2
252x2
252x2
252x2
144x2
193.5x2
252x2
252x2
252x2
252x2
252x2
252x2
Titan Fitness Farmer’s Holds (20” pick)
135x5 seconds
185x5 seconds
225x5 seconds
275x5 seconds
315x5 seconds
345x21.75 seconds
325x22.27 seconds
325x48.58 seconds
135x5 seconds
185x5 seconds
225x5 seconds
275x5 seconds
315x5 seconds
345x21.75 seconds
325x22.27 seconds
325x48.58 seconds
Sandbag Bearhug Carries (turns at 50’)
313x100’ in 26.69 seconds
313x100’ in 24.42 seconds
313x100’ in 26.69 seconds
313x100’ in 24.42 seconds
Treadmill Backwards Pushes
5 minutes
5 minutes
5 minutes
5 minutes
Stretching
Comments: As has been the case these past few weeks, I at least seem to sleep well Friday into Saturday. So some new, some old with training. I got a bit later start to the session (I’ll go into that later). Tried the car buffer on the knees to see if that helped as much as it did last time for the warm-ups. It did not. Stepdowns didn’t like my knees today, mostly the right one. Perhaps the non-issues earlier in the week had been from taking ibuprofen trying to help the upper back/lat issue. I had also not iced my knees after Wednesday. Trying to not take that stuff so much. I had lowered the weight on the b-stance rdls back to what I was doing the first two weeks. Definitely feeling a lower back pump on these warm-ups. So on to the meat of the workout. So to start things off, the tempo split squats again. Plan being 4x8 again and aim for same level of intensity. I was advised that this was likely the last week of this particular variation. Joy and sadness. Happy for a change but I’ve kind of grown fond of this exercise. So my plan here was to try and do at minimum 85lbs for all the sets. Depending on how I felt, I may go up in weight a little or a lot. It was really muggy and humid and that seemed to really make it hard to breathe doing these. I kind of wanted to go a little heavier so I went up 1lbs a set. This would go up to 88lbs (40kgs) which seemed to be a number I wanted. Fully resting for these was tough for the aforementioned mugginess. Staying outside wasn’t helping so I moved around inside a put on a floor fan on low. I’m great with cold, terrible with warm. April has been finicky and I will need to get used to the heat training outside again. I wanted to drink stuff but I felt like I’d toss it back up while doing these so I waited until I was done these sets. On the last set, the last rep was really tough for the right side. Reviewing the video, somehow I did an extra rep on that set, which makes no sense to me. Tempo work seems to be a problem for me keeping track of my reps. Too many sequences of numbers to focus on I guess. So next thing was keg loads. Order switched up from last time (farmer’s holds had been first) with the hope that these would be faster. Plan here was to do 6x2 with 60-75 seconds rest between sets with 250lbs. Body is still recovering from last time but that is more on me as I didn’t prepare myself right. I had severe bruising on my biceps, a nasty bruise on my right thigh (from that one rep) and scabs on both shins. The bruises in my arms are gone at least. So to combat this, wore the copper sleeves a little lower on the arms and put athletic tape on my shins. Taped the thumbs up too. So I figured to warm-up, it was best to do singles rather than singles like last time. I think I realized after the first rep with the empty power keg that I didn’t need to sit into a full squat to lap this thing. So I just rowed it up into my lap and loaded it the second time. Quite a bit easier and faster haha. The sun was coming up and good bit of the mugginess left and my indigestion was also clearing up. I ended up going slightly heavier here because I didn’t want the weights shaking around so I used my fractional plates. I set my timer for 90 seconds intervals so that I’d have the right rest amount. This was super easy. Only hiccup was that the keg likes to bounce and kept going to the right. I may need to figure out a better setup to prevent that next time (I got ideas). The darn thing escaped the setup on the fifth set and I had to drag it back around to the front and go. Still keeping with the timed rest periods even with that haha. No new marks on the shins and very minimal stuff on the arms. Success. Next up was farmer’s holds. A little different from last time. Plan same as far as warm-ups but less weight for the top set. Plan being top set 20 seconds, drop weight 20 seconds and then max hold with that weight. I was a little uncertain how things would go. Would the keg stuff effect my grip? Was my body going to be recovered enough for some more heavy pulls? Granted this was 20lbs less per hand than last time, but last time was damn near max effort to stand up with. I did figure out a tweak to the setup to keep the boards from possibly sliding on me. Picks were feeling though but my grip felt good. Got the first part done. Drop 20lbs and go again. Pick a little harder than I would’ve liked but still good. Now the last set for max time. Well as long I could without tearing calluses. Normally not an issue for me but these handles have knurling and with the humidity never know. I was feeling like I needed to prove something on this set. Twice last week seeing people posting about training to beat the current USS record in the farmer’s hold that is currently held by me. I don’t feel like what I set is something special and it is at best a soft record since I set it with fractures in fingers. I think that it’s being “covered” by up and coming strongman social media people is what annoys me the most. So maybe I am more competitive than I think I am. Any ways, put on DMX (R.I.P.) and got to work. Did better than I expected and got very close to my time with 15lbs more per hand. Maybe had more, but didn’t want to risk tearing my hands here. Still got it. Almost done. So this was where time was eaten up. So the plan here had been to do 2x100’ with turn at 50’ with my husafel stone like I did with sandbag last time. I had thought that when I took my equipment out of the gym over a year ago that I had grabbed the right allen wrench from the set that opens up the bottom. But I grabbed the one that was a size too big. I searched my house trying to find something to no avail. So my options were to do runs with 239lbs. I messaged Drew about this and asked if I should just do empty husafel or do my sandbag again but bearhug it as the idea here was to work on moving with a front carry but a different object. He said whichever was easier to setup. I mean, bot about the same but I’d need a crash pad to make sure the husafel didn’t damage the street. And I kind of wanted to keep this around 300lbs for reasons. Probably ego reasons. So sandbag again. I felt like picks would take time if I used lighter sandbags and picks on this one would be draining to do right before going. Good lord did that first run feel sucky and slow. I wanted to drop it 10’ into the run haha. I could only improve from that. I did on the second set and moved a bit faster. Still slow. But not so far off my best times from late 2018. One last thing for the session. I put everything away from training before I started this as I figured after this last thing, I wouldn’t want to do much else but sit in cool air. So last time, I subbed out backwards sled drag for backwards treadmill pushes. I can handle the long setup for things with set distances and weights. So that had been 3 minutes on, 3 minutes rest and then 3 minutes on again. I had commented that the rest felt like an eternity. Why did I say something like that? So this time was 5 minutes on, 2 minutes rest and then 5 minutes on again. This was tough. I put on a hype song on loop so that I’d stay sane. No one will out work my ability to deal with suck. So damn sweaty by the end. I needed food and drink now so I made a big meal rather than do a roast in the oven. Stretched out and iced my knees.
Comments: As has been the case these past few weeks, I at least seem to sleep well Friday into Saturday. So some new, some old with training. I got a bit later start to the session (I’ll go into that later). Tried the car buffer on the knees to see if that helped as much as it did last time for the warm-ups. It did not. Stepdowns didn’t like my knees today, mostly the right one. Perhaps the non-issues earlier in the week had been from taking ibuprofen trying to help the upper back/lat issue. I had also not iced my knees after Wednesday. Trying to not take that stuff so much. I had lowered the weight on the b-stance rdls back to what I was doing the first two weeks. Definitely feeling a lower back pump on these warm-ups. So on to the meat of the workout. So to start things off, the tempo split squats again. Plan being 4x8 again and aim for same level of intensity. I was advised that this was likely the last week of this particular variation. Joy and sadness. Happy for a change but I’ve kind of grown fond of this exercise. So my plan here was to try and do at minimum 85lbs for all the sets. Depending on how I felt, I may go up in weight a little or a lot. It was really muggy and humid and that seemed to really make it hard to breathe doing these. I kind of wanted to go a little heavier so I went up 1lbs a set. This would go up to 88lbs (40kgs) which seemed to be a number I wanted. Fully resting for these was tough for the aforementioned mugginess. Staying outside wasn’t helping so I moved around inside a put on a floor fan on low. I’m great with cold, terrible with warm. April has been finicky and I will need to get used to the heat training outside again. I wanted to drink stuff but I felt like I’d toss it back up while doing these so I waited until I was done these sets. On the last set, the last rep was really tough for the right side. Reviewing the video, somehow I did an extra rep on that set, which makes no sense to me. Tempo work seems to be a problem for me keeping track of my reps. Too many sequences of numbers to focus on I guess. So next thing was keg loads. Order switched up from last time (farmer’s holds had been first) with the hope that these would be faster. Plan here was to do 6x2 with 60-75 seconds rest between sets with 250lbs. Body is still recovering from last time but that is more on me as I didn’t prepare myself right. I had severe bruising on my biceps, a nasty bruise on my right thigh (from that one rep) and scabs on both shins. The bruises in my arms are gone at least. So to combat this, wore the copper sleeves a little lower on the arms and put athletic tape on my shins. Taped the thumbs up too. So I figured to warm-up, it was best to do singles rather than singles like last time. I think I realized after the first rep with the empty power keg that I didn’t need to sit into a full squat to lap this thing. So I just rowed it up into my lap and loaded it the second time. Quite a bit easier and faster haha. The sun was coming up and good bit of the mugginess left and my indigestion was also clearing up. I ended up going slightly heavier here because I didn’t want the weights shaking around so I used my fractional plates. I set my timer for 90 seconds intervals so that I’d have the right rest amount. This was super easy. Only hiccup was that the keg likes to bounce and kept going to the right. I may need to figure out a better setup to prevent that next time (I got ideas). The darn thing escaped the setup on the fifth set and I had to drag it back around to the front and go. Still keeping with the timed rest periods even with that haha. No new marks on the shins and very minimal stuff on the arms. Success. Next up was farmer’s holds. A little different from last time. Plan same as far as warm-ups but less weight for the top set. Plan being top set 20 seconds, drop weight 20 seconds and then max hold with that weight. I was a little uncertain how things would go. Would the keg stuff effect my grip? Was my body going to be recovered enough for some more heavy pulls? Granted this was 20lbs less per hand than last time, but last time was damn near max effort to stand up with. I did figure out a tweak to the setup to keep the boards from possibly sliding on me. Picks were feeling though but my grip felt good. Got the first part done. Drop 20lbs and go again. Pick a little harder than I would’ve liked but still good. Now the last set for max time. Well as long I could without tearing calluses. Normally not an issue for me but these handles have knurling and with the humidity never know. I was feeling like I needed to prove something on this set. Twice last week seeing people posting about training to beat the current USS record in the farmer’s hold that is currently held by me. I don’t feel like what I set is something special and it is at best a soft record since I set it with fractures in fingers. I think that it’s being “covered” by up and coming strongman social media people is what annoys me the most. So maybe I am more competitive than I think I am. Any ways, put on DMX (R.I.P.) and got to work. Did better than I expected and got very close to my time with 15lbs more per hand. Maybe had more, but didn’t want to risk tearing my hands here. Still got it. Almost done. So this was where time was eaten up. So the plan here had been to do 2x100’ with turn at 50’ with my husafel stone like I did with sandbag last time. I had thought that when I took my equipment out of the gym over a year ago that I had grabbed the right allen wrench from the set that opens up the bottom. But I grabbed the one that was a size too big. I searched my house trying to find something to no avail. So my options were to do runs with 239lbs. I messaged Drew about this and asked if I should just do empty husafel or do my sandbag again but bearhug it as the idea here was to work on moving with a front carry but a different object. He said whichever was easier to setup. I mean, bot about the same but I’d need a crash pad to make sure the husafel didn’t damage the street. And I kind of wanted to keep this around 300lbs for reasons. Probably ego reasons. So sandbag again. I felt like picks would take time if I used lighter sandbags and picks on this one would be draining to do right before going. Good lord did that first run feel sucky and slow. I wanted to drop it 10’ into the run haha. I could only improve from that. I did on the second set and moved a bit faster. Still slow. But not so far off my best times from late 2018. One last thing for the session. I put everything away from training before I started this as I figured after this last thing, I wouldn’t want to do much else but sit in cool air. So last time, I subbed out backwards sled drag for backwards treadmill pushes. I can handle the long setup for things with set distances and weights. So that had been 3 minutes on, 3 minutes rest and then 3 minutes on again. I had commented that the rest felt like an eternity. Why did I say something like that? So this time was 5 minutes on, 2 minutes rest and then 5 minutes on again. This was tough. I put on a hype song on loop so that I’d stay sane. No one will out work my ability to deal with suck. So damn sweaty by the end. I needed food and drink now so I made a big meal rather than do a roast in the oven. Stretched out and iced my knees.
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